CrossFit Nauset - CrossFitView Public WhiteboardWarm-UpWarm-Up (No Measure) EMOM x 8 MINUTES MIN 1 - 10 RDL + Max Groiners MIN 2 - 10 Hang Muscle Cleans + Max Elbow Punches MIN 3 - 10 Slow V-Ups + Max Hollow Hold MIN 4 - 10 Squat Jumps + Max Scap Push-UpsStrength -...

CrossFit Nauset - CrossFitView Public WhiteboardWarm-UpWarm-Up (No Measure) PARTNER WARM-UP (10:00 CAP) 1 ROUND (EACH) P1: Cardio (EZ) P2: 10 Up-Downs +8 BB Deadlifts Into… 1 ROUND (EACH) P1: Cardio (MOD) P2: 8 Burpees + 8 BB Upright Rows Into… 1 ROUND (EACH) P1:...

CrossFit Nauset - CrossFitView Public WhiteboardWarm-UpWarm-Up (No Measure) 1:30 Cardio Then Into… 2 SETS 8 WB Thrusters w/ :01 Pause Overhead 8 WB Alt. Lunges (hold ball at chest height) 8 WB Ground to Overhead 8 Kip Swings* -1:00 Cardio *In the second set, perform...

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 30 Crossbody Mountain Climbers 6/6 Single Arm Ring Row 6 Push-up to Pike Into… 2 ROUNDS 1:00 Bike or Row 10 Single DB Floor Press 10 Ring Rows 5 BurpeesStrengthBench Press (Heavy...

CrossFit Nauset - CrossFitView Public WhiteboardWarm-UpWarm-Up (No Measure) AMRAP x 6 MINUTES 6 Toe Touch + Jumping Jack 6/6 Single Leg Glute Bridge-Ups 12 SLOW Alt. Pike Shoulder Taps Into… 1-2 ROUNDS 3 Vertical Jumps + 3 Tuck Jumps* 6 Empty BB RDLs 3 Pike Push-Ups...

CrossFit Nauset - CrossFitView Public WhiteboardWarm-UpWarm-Up (No Measure) 2 ROUNDS 50’ Side Shuffles 6/6 Single Arm Sumo Stance KB Deadlift 6/6 Single Arm Ring Row 6 Mixed Grip Scap Pull-Ups* *Instead of a traditional PU grip, jump up with a hand over hand grip....

CrossFit Nauset - CrossFitView Public WhiteboardWarm-UpWarm-Up (No Measure) EVERY 2:00 x 3 SETS 30 Big Jump Single Unders 6 Snatch Deadlifts 6 Behind the Neck Snatch Press 6 Straight Leg Sit-Ups Mobility in remainder* *Suggested Mobility - Moose Antlers, Cat Cows,...

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 1:00 Cardio* 10 Toe Touch Jumping Jacks 8 Elbow Punches 8 Good Morning** 6 Broad Jumps 6 Hollow Rocks *Round 1 perform Light to Moderate. Round 2 perform Moderate to Hard **Round 2...

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 1:00 Cardio* 10 Toe Touch Jumping Jacks 8 Elbow Punches 8 Good Morning** 6 Broad Jumps 6 Hollow Rocks *Round 1 perform Light to Moderate. Round 2 perform Moderate to Hard **Round 2...

CrossFit Nauset - CrossFitView Public WhiteboardWarm-UpWarm-Up (No Measure) 2 ROUNDS 10 Tib Raises (back against the wall) 8 Alt. Groiner + Hamstring Stretch w/Twist* 6 Burpee Broad Jumps 100m Jog Into… 2 ROUNDS 10 Alt. DB Deadlift 8/8 SA DB Strict Press → 8/8 SA DB...